{"id":10251,"date":"2026-09-22T15:50:28","date_gmt":"2026-09-22T15:50:28","guid":{"rendered":"https:\/\/edenshealth.de\/wiki-archiv\/bulgur-triticum-durum\/"},"modified":"2026-09-22T15:50:28","modified_gmt":"2026-09-22T15:50:28","slug":"bulgur-triticum-durum","status":"publish","type":"page","link":"https:\/\/edenshealth.de\/en\/wiki-archiv\/bulgur-triticum-durum\/","title":{"rendered":"Bulgur (Triticum durum)"},"content":{"rendered":"<div style=\"position:relative;width:100%;min-height:340px;background:linear-gradient(135deg,#2c3e6b,#4a5fa5,#7d8fd1);border-radius:12px;margin:0 0 24px 0;display:flex;align-items:center;justify-content:center;padding:40px;\">\n<h1 style=\"color:#ffffff;margin:0;text-align:center;\">Bulgur (Triticum durum)<\/h1>\n<\/div>\n<div class=\"eh-arch\">\n<div class=\"ea-steck\">\n<div>\n<div class=\"k\">Botanical name<\/div>\n<div class=\"v\">Triticum durum<small>Durum wheat, sweet grasses (Poaceae)<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">is used<\/div>\n<div class=\"v\">The precooked grain<small>cooked, dried and ground<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">The taste<\/div>\n<div class=\"v\">Nutty, mild<small>grainy, remains firm to the bite<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">Origin<\/div>\n<div class=\"v\">Near East<small>T\u00fcrkiye, Levant, Caucasus<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">Known for<\/div>\n<div class=\"v\">Fiber and low GI<small>is considered a whole grain product<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">season<\/div>\n<div class=\"v\">Year-round<small>dried, can be stored for months<\/small><\/div>\n<\/div>\n<\/div>\n<div class=\"ea-body\">\n<nav class=\"ea-nav\">\n<div class=\"t\">On this page<\/div>\n<p><a href=\"#herkunft\">Origin<\/a><a href=\"#nutzen\">To use<\/a><a href=\"#inhalt\">Ingredients<\/a><a href=\"#kombi\">Reinforced combinations &amp; what clashes<\/a><a href=\"#gerichte\">In the kitchen<\/a><a href=\"#hausmittel\">As a home remedy<\/a><a href=\"#tradition\">Ayurveda &amp; TCM<\/a><a href=\"#warn\">Warning notices<\/a><a href=\"#passend\">Related to the topic<\/a><a href=\"#quellen\">Sources<\/a><\/p>\n<div class=\"box\"><b>In short<\/b><\/p>\n<p>Bulgur is durum wheat that is cooked, dried, and cracked\u2014one of the oldest methods of preserving grain. Because almost the entire grain is retained, it provides much more fiber than white rice and causes blood sugar to rise more slowly. It&#039;s ready in 10 to 15 minutes. Bulgur is wheat and contains gluten.<\/p>\n<\/div>\n<\/nav>\n<div>\n<section class=\"ea-k\" id=\"herkunft\">\n<h2><span>Origin<\/span>The store grain of the Orient<\/h2>\n<div class=\"eh-kraeuter-img\"><img class=\"lazyload\" decoding=\"async\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%271024%27%20height%3D%27683%27%20viewBox%3D%270%200%201024%20683%27%3E%3Crect%20width%3D%271024%27%20height%3D%27683%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-orig-src=\"https:\/\/edenshealth.de\/wp-content\/uploads\/2026\/09\/bulgur-triticum-durum-1024x683.jpg\" alt=\"Goldgelber Bulgur in einer Schale\" style=\"width:100%;height:auto;border-radius:14px;border:2px solid rgba(201,162,75,0.4);box-shadow:0 8px 24px rgba(23,58,36,0.15);\" loading=\"lazy\"><\/div>\n<p class=\"ea-satz\">The name comes from Persian via Turkish and means something like &quot;crushed grain&quot;.<\/p>\n<p class=\"ea-drop\">Bulgur has been produced in the Middle East for millennia. After the harvest, families cooked the wheat in large kettles, spread it out to dry on flat roofs, and then ground it in stone mills. Prepared in this way, the grain did not spoil, was protected from pests, and cooked in just a few minutes during the winter. In Anatolian villages, bulgur is still made communally in late summer.<\/p>\n<p>In Turkey, Syria, Lebanon, and Armenia, bulgur is an everyday food: as pilaf, as a filling, in k\u00f6fte and kibbeh, and especially in salads such as <em>Taboul\u00e9<\/em> and <em>K\u0131s\u0131r<\/em>. It came to Germany with people from Turkey and the Middle East. Today, the durum wheat for our bulgur comes predominantly from Turkey, Canada, and Southern Europe, with some also coming from German cultivation.<\/p>\n<\/section>\n<section class=\"ea-k\" id=\"nutzen\">\n<h2><span>To use<\/span>What bulgur does for you<\/h2>\n<p class=\"ea-drop\">According to USDA data, 100g of dry bulgur provides approximately 340 kcal, 12g of protein, and about 12g of carbohydrates. <strong>Dietary fiber<\/strong>, plus approximately 160 mg <strong>magnesium<\/strong>, It contains 2.5 mg of iron, zinc, B vitamins, and a particularly high amount of manganese. When cooked, 100 g contains only about 80 kcal and 4.5 g of fiber \u2013 more than ten times as much as cooked white rice.<\/p>\n<p>Bulgur has a <strong>low glycemic index<\/strong>Measurements show a blood sugar level of 46 to 48, while white rice usually rises significantly above 60. A 1986 study already showed that bulgur causes a lower rise in blood sugar than bread made from the same wheat. The reason is the pre-cooking process: the starch gelatinizes and then contracts again during drying, so it is digested more slowly. Large observational studies link a high whole-grain diet with fewer cardiovascular diseases and type 2 diabetes; bulgur is an easy way to achieve this.<\/p>\n<p>Bulgur is wheat. It contains <strong>gluten<\/strong> It is not suitable for people with celiac disease or wheat allergy. It loses very little liquid during cooking because it absorbs all the water.<\/p>\n<div class=\"ea-zahlen\">\n<div class=\"ea-zahl\"><b>approx. 12 g<\/b><span>Dietary fiber per 100g dry<\/span><\/div>\n<div class=\"ea-zahl\"><b>GI approx. 46\u201348<\/b><span>low, white rice usually over 60<\/span><\/div>\n<div class=\"ea-zahl\"><b>10\u201315 min.<\/b><span>Cooking time - fine bulgur only swells<\/span><\/div>\n<div class=\"ea-zahl\"><b>approx. 160 mg<\/b><span>Magnesium per 100 g dry<\/span><\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"inhalt\">\n<h2><span>Ingredients<\/span>This is what&#039;s in bulgur<\/h2>\n<p>Bulgur contains starch, wheat protein (including gluten), dietary fiber - mainly insoluble cellulose and arabinoxylans from the bran -, phenolic acids such as ferulic acid, lignans, carotenoids such as lutein, as well as magnesium, manganese, iron, zinc, phosphorus, potassium, selenium and vitamins B1, B3, B6 and folate.<\/p>\n<p>During precooking, some water-soluble vitamins and minerals migrate from the bran into the grain&#039;s interior. While some of the outer bran is removed during hulling, bulgur is still generally classified as a whole grain. Coarse bulgur (<em>pilavl\u0131k<\/em>) is suitable for warm dishes, fine (<em>k\u00f6ftelik<\/em>) for salads and k\u00f6fte.<\/p>\n<\/section>\n<section class=\"ea-k\" id=\"kombi\">\n<h2><span>Enhanced combinations<\/span>What makes bulgur stronger<\/h2>\n<p>Bulgur adapts to any flavor - herbs, lemon and legumes make it a complete meal.<\/p>\n<div class=\"ea-kombi\">\n<div class=\"c\"><span class=\"tag\">Herbs<\/span><\/p>\n<div class=\"mit\">with <i>Parsley &amp; Mint<\/i><\/div>\n<p>The base for tabbouleh.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Vitamin C<\/span><\/p>\n<div class=\"mit\">with <i>Lemon &amp; Tomato<\/i><\/div>\n<p>It helps the body absorb plant-based iron.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">protein<\/span><\/p>\n<div class=\"mit\">with <i>chickpeas or lentils<\/i><\/div>\n<p>Complements each other to form a complete protein profile.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Fat<\/span><\/p>\n<div class=\"mit\">with <i>olive oil<\/i><\/div>\n<p>Provides flavor and fat-soluble carotenoids.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">spice<\/span><\/p>\n<div class=\"mit\">with <i>Cumin &amp; paprika paste<\/i><\/div>\n<p>This is how you season K\u0131s\u0131r.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Vegetables<\/span><\/p>\n<div class=\"mit\">with <i>Cucumber &amp; spring onion<\/i><\/div>\n<p>Fresh and crisp in the salad.<\/p>\n<\/div>\n<\/div>\n<h3 class=\"ea-beisst-h\"><span>What contradicts itself<\/span>It&#039;s best to avoid these combinations.<\/h3>\n<div class=\"ea-kombi beisst\">\n<div class=\"c\"><span class=\"tag\">Celiac disease<\/span><\/p>\n<div class=\"mit\">not at <i>Celiac disease<\/i><\/div>\n<p>Bulgur is wheat and contains gluten.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">confusion<\/span><\/p>\n<div class=\"mit\">not with <i>Confusing couscous<\/i><\/div>\n<p>Couscous is rolled semolina, not whole grain.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Cook<\/span><\/p>\n<div class=\"mit\">not <i>like draining pasta<\/i><\/div>\n<p>Measure the water precisely, then everything will stay in.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Leftovers<\/span><\/p>\n<div class=\"mit\">not <i>Leave to stand warm for a long time<\/i><\/div>\n<p>Cool cooked grains quickly.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Irritable bowel syndrome<\/span><\/p>\n<div class=\"mit\">not <i>in large quantities<\/i><\/div>\n<p>Wheat contains fructans.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Ready-made mixes<\/span><\/p>\n<div class=\"mit\">not <i>Buying blindly<\/i><\/div>\n<p>Often contains a lot of salt and flavoring.<\/p>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"gerichte\">\n<h2><span>In the kitchen<\/span>Where he belongs<\/h2>\n<ul class=\"ea-gerichte\">\n<li><span class=\"g\">Taboul\u00e9<\/span><span class=\"w\">Lebanese: lots of parsley, little bulgur.<\/span><\/li>\n<li><span class=\"g\">K\u0131s\u0131r<\/span><span class=\"w\">Turkish bulgur salad with bell pepper paste.<\/span><\/li>\n<li><span class=\"g\">Bulgur pilaf<\/span><span class=\"w\">With tomato and onion.<\/span><\/li>\n<li><span class=\"g\">Kofte<\/span><span class=\"w\">Vegetarian as Mercimek k\u00f6ftesi with lentils.<\/span><\/li>\n<li><span class=\"g\">Kibbeh<\/span><span class=\"w\">Bulgur dumplings from the Levant.<\/span><\/li>\n<li><span class=\"g\">Stuffed peppers<\/span><span class=\"w\">Bulgur instead of rice.<\/span><\/li>\n<li><span class=\"g\">Soups<\/span><span class=\"w\">A spoonful binds and satisfies.<\/span><\/li>\n<li><span class=\"g\">Breakfast porridge<\/span><span class=\"w\">With milk, cinnamon and fruit.<\/span><\/li>\n<li><span class=\"g\">bowl<\/span><span class=\"w\">With roasted vegetables and yogurt.<\/span><\/li>\n<li><span class=\"g\">Patties<\/span><span class=\"w\">Shaped with vegetables and egg.<\/span><\/li>\n<\/ul>\n<div class=\"ea-tipp\"><b>Rule of thumb:<\/b> For every 1 part bulgur, use approximately 1.5 to 2 parts water or broth. Bring to a boil, cover, and let stand for 10 to 15 minutes. For fine bulgur used in salads, simply pour hot water over it and let it soak.<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"hausmittel\">\n<h2><span>As a home remedy<\/span>Bulgur as a gentle way to feel full<\/h2>\n<div class=\"ea-rezept\">\n<div>\n<div class=\"k\">Here&#039;s how it works<\/div>\n<h3>Warm bulgur and herb porridge<\/h3>\n<ol>\n<li>Briefly toast 50g of coarse bulgur in a pot without fat.<\/li>\n<li>Pour in 200 ml of vegetable broth, bring to a boil, then cover and let simmer for 15 minutes over low heat.<\/li>\n<li>Stir in a handful of chopped parsley, a squeeze of lemon, and a teaspoon of olive oil.<\/li>\n<li>Eat a hot meal and drink a glass of water with it.<\/li>\n<\/ol>\n<\/div>\n<div>\n<div class=\"k\">For what<\/div>\n<p>As a fiber-rich side dish that keeps you feeling full for longer and has a more stable blood sugar level than white bread or white rice. The fiber supports regular digestion.<\/p>\n<div class=\"k\" style=\"margin-top:14px\">Crowd<\/div>\n<p>50 to 70 g of dry bulgur per meal. Those who currently eat little whole grain should increase their intake gradually and drink plenty of fluids.<\/p>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"tradition\">\n<h2><span>Ayurveda &amp; TCM<\/span>What the old systems say<\/h2>\n<div class=\"ea-trad\">\n<div>\n<h3>Ayurveda<\/h3>\n<p>Bulgur is not specifically described in classical Ayurveda. Wheat is considered sweet, heavy, and cooling, nourishing for Vata and Pitta; pre-cooked bulgur is classified as lighter than bread and is recommended for Kapha with warming spices such as cumin.<\/p>\n<\/div>\n<div>\n<h3>Traditional Chinese Medicine<\/h3>\n<p>In Traditional Chinese Medicine (TCM), wheat is considered sweet and cooling and is said to calm the heart and mind. Bulgur itself is not classically described; in Western TCM nutritional theory, the cooked grain is considered easily digestible and strengthening for the digestive system.<\/p>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"warn\">\n<h2><span>Warning notices<\/span>When you should be careful<\/h2>\n<div class=\"ea-warn\">\n<h3>Please note<\/h3>\n<ul>\n<li><strong>Celiac disease:<\/strong> Bulgur contains gluten and is not suitable.<\/li>\n<li><strong>Wheat allergy:<\/strong> Even precooked wheat can trigger reactions.<\/li>\n<li><strong>Irritable bowel syndrome:<\/strong> Fructans from wheat can cause bloating - test small portions.<\/li>\n<li><strong>Storage:<\/strong> Cool cooked bulgur quickly and store in the refrigerator for a maximum of two to three days.<\/li>\n<li><strong>Supplies:<\/strong> Store in a dry and airtight container; discard if infested with moths or if it smells musty.<\/li>\n<\/ul>\n<\/div>\n<p class=\"ea-hinw\">This page provides information and does not replace medical advice. If symptoms persist, please consult a doctor.<\/p>\n<\/section>\n<section class=\"ea-k\" id=\"passend\">\n<h2><span>Related to the topic<\/span>Read on and cook along!<\/h2>\n<div class=\"ea-passend\"><a href=\"\/en\/wiki-archiv\/couscous-triticum-durum-griess\/\"><span class=\"art\">Archive<\/span><span class=\"n\">Couscous<\/span><span class=\"d\">The durum wheat relative from the Maghreb.<\/span><\/a><a href=\"\/en\/wiki-archiv\/petersilie-petroselinum-crispum-2\/\"><span class=\"art\">Archive<\/span><span class=\"n\">Parsley<\/span><span class=\"d\">The main ingredient in tabbouleh.<\/span><\/a><a href=\"\/en\/wiki-archiv\/pfefferminze-mentha-x-piperita\/\"><span class=\"art\">Archive<\/span><span class=\"n\">peppermint<\/span><span class=\"d\">Freshness for salad and pilaf.<\/span><\/a><a href=\"\/en\/wiki-archiv\/linsen-lens-culinaris\/\"><span class=\"art\">Archive<\/span><span class=\"n\">lenses<\/span><span class=\"d\">For Mercimek k\u00f6ftesi.<\/span><\/a><a href=\"\/en\/wiki-archiv\/tomate-solanum-lycopersicum\/\"><span class=\"art\">Archive<\/span><span class=\"n\">tomato<\/span><span class=\"d\">For K\u0131s\u0131r and Pilaw.<\/span><\/a><a href=\"\/en\/wiki-archiv\/kreuzkuemmel-cuminum-cyminum\/\"><span class=\"art\">Archive<\/span><span class=\"n\">cumin<\/span><span class=\"d\">The spice of the Orient.<\/span><\/a><\/div>\n<p class=\"ea-hinw\">Shop links lead to our product pages; it is indicated there if a partner is involved.<\/p>\n<\/section>\n<section class=\"ea-k ea-quellen\" id=\"quellen\">\n<h2><span>Sources<\/span>What is this based on?<\/h2>\n<ol>\n<li>Jenkins DJ et al. <em>Low glycemic response to traditionally processed wheat and rye products: bulgur and pumpernickel bread.<\/em> American Journal of Clinical Nutrition 1986; 43.<\/li>\n<li>Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. <em>International tables of glycemic index and glycemic load values 2021: a systematic review.<\/em> American Journal of Clinical Nutrition 2021; 114(5): 1625\u20131632.<\/li>\n<li>Aune D et al. <em>Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies.<\/em> BMJ 2016; 353: i2716.<\/li>\n<li>USDA FoodData Central: <em>Bulgur, dry<\/em> and <em>Bulgur, cooked<\/em>.<\/li>\n<li>German Celiac Society: <em>Cereals containing gluten.<\/em><\/li>\n<\/ol>\n<\/section>\n<\/div>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Bulgur (Triticum durum) Botanischer Name Triticum durumHartweizen, S\u00fc\u00dfgr\u00e4ser (Poaceae) Verwendet wird Das vorgegarte Korngekocht, getrocknet und geschrotet Geschmack Nussig, mildk\u00f6rnig, bleibt bissfest Herkunft Vorderer OrientT\u00fcrkei, Levante, Kaukasus Bekannt f\u00fcr Ballaststoffe und niedrigen GIgilt als Vollkornprodukt Saison Ganzj\u00e4hriggetrocknet, monatelang haltbar Auf dieser Seite HerkunftNutzenInhaltsstoffeVerst\u00e4rkte Kombis &amp; was sich bei\u00dftIn der K\u00fccheAls HausmittelAyurveda &amp; TCMWarnhinweisePassend zum ThemaQuellen<\/p>","protected":false},"author":1,"featured_media":10250,"parent":5278,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-10251","page","type-page","status-publish","has-post-thumbnail","hentry"],"_links":{"self":[{"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/pages\/10251","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/comments?post=10251"}],"version-history":[{"count":0,"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/pages\/10251\/revisions"}],"up":[{"embeddable":true,"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/pages\/5278"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/media\/10250"}],"wp:attachment":[{"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/media?parent=10251"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}